When it comes to Nutrition and Fitness in Africa there are so many myths that have been peddled.

One of them that could not be further from the truth is the myth that has spread about Palm Oil. In this post, I will debunk that myth.

palm oil

palm oil


Palm oil has cholesterol so you should not eat it because it is terrible for you and unhealthy. 


Palm oil is a plant oil. It does not have cholesterol. It is good for you when consumed in moderation. Like any plant oil, it contains Fat.

You might want to argue that Palm Oil is high in fat, especially saturated fat. The counterargument would be that dietary fats are considered essential nutrients in the body because they are needed to carry out important functions in the body like; serving as a carrier of fat-soluble vitamins, improving the bioavailability of fat-soluble micronutrients and helping in the synthesis of steroid hormones.

It will interest you to know that the human body also requires saturated fat in controlled amounts on a daily basis for optimal health. Because when saturated fat is consumed in uncontrollable amounts you are at risk of obesity, type 2 diabetes mellitus, etc. 

I’m starting to wonder if I am making this up. Let’s get into the literature.

In 2016, Laurene Boateng, Richard Ansong, William B Owusu, and Matilda Steiner-Asiedu published research in the Ghana medical journal about Coconut oil and palm oil’s role in nutrition, health and national development.

This research states how the consumption of Palm oil and coconut oil has been peddled as unhealthy, but for the purposes of this post, we will focus on palm oil.

 I will leave a link to the research article at the end for those of you who would like to read it.

 Fatty acids differ from one another in either the chain length or the degree of saturation. The degree of saturation in fatty acids simply means the amount of hydrogen bonded to each carbon.

 With this in mind, fatty acids can be classified as saturated (SFA), monounsaturated (MUFA) and polyunsaturated (PUFA) fatty acids. part of the fruit palm oil is obtained from contains 50% saturated fatty acids, 40% monounsaturated fatty acids and 10% polyunsaturated fatty acids.

 Steiner, Owusu et al state that “the saturated fat components in palm oil are trace amounts of lauric and myristic acid, and a large amount of palmitic acid (44%).

It is important to note then that, of the saturated fatty acids found in the diet, lauric and myristic acid (found only in trace amounts in palm oil) have more potential to raise total and LDL cholesterol concentrations whilst palmitic acid (found in abundance in palm oil) is less potent in that regard.” 

In simple terms, this means that Palmitic acids will not raise LDL cholesterol but HDL or popularly known as the good cholesterol in the body. 

So why was the myth created in the first place if palm oil is healthy?

In the 1950s, a researcher in Minnesota said that “the heart disease epidemic was being caused by hydrogenated vegetable fats. The edible oil industry’s response at that time was to claim that it was only the saturated fat in the hydrogenated oils that was causing the problem.” 

This began all the numerous forms of anti-saturated fat campaigns by individual researchers between the 1960s-1980s. This will then mean that the vilification of palm oil originated from the west. 

Chong and Ng argue that it was done for economic gains rather than genuine concerns for health. 

I agree. 

This is what has spread not just across the West but worldwide as the ‘myth’ surrounding palm oil and other oils referred to as tropical oils. 

My conclusion is this, as with any food nutrient that is good for you, overconsumption of Palm oil and an overall diet high in saturated fats is partly the problem of the obesity pandemic in this part of the world.

I say partly because it is not the only cause. Physical inactivity and a completely sedentary lifestyle are largely contributing factors to heart disease, obesity, type 2 diabetes and some cancers. 

So what do you need to do with your palm oil portions?

 As a rule of thumb, I always suggest 1-2 tablespoons of palm oil in your diet depending on what your Fitness and Nutrition goals are. I would go on with the literature but I believe my time with this post has come to an end. Below you will find a link to the full research article and literature used in this post. 

See you next time!

The Fit Priest



Article Written by: @thefitpriest

Edited by: @thefitpriest


Selema Enang

Hi, I’m Selema Enang.
A Certified Personal Trainer and Nutritionist who currently lives and works out of Africa.
I have been a Personal Trainer and Coach for 7 years. I believe that food is medicine and exercise is like the water you drink for medicine. I work with clients all over the world via online bespoke Nutrition and Fitness plans to help them achieve optimal health.

ISSA Certified Personal Trainer

PCOS Nutrition Coach

BSc Nutrition and Food Science University of Ghana

Sports Nutrition Msc (in View)

Certified Emotional Intelligence Coach

Email: thefitpriest@gmail.com

Mobile: 08162254450




Testosterone is a growth hormone produced by both men and women but in men the most.

Testosterone is the building block of the characteristics that make a man such as a dipper voice, sexual organ development, sex drive, and for the purpose of this blog muscle development and endurance, and bone density.


Ageing is the biggest cause of low test levels. Studies have shown that the male body starts producing less testosterone after the age of 30. Something that a lot of 30-year-old men may feel but not fully understand while it begins.

Obesity/high body fat can affect test production and response. Some medications that contain opioid painkillers and steroids have been known to affect testosterone production.

Some people experience a decline in physical performance and even muscle development stalls. For others, it can be low libido, and lack of drive, these are a few signs that you may have low test levels.


This will be a good time for a short story…

I have been training for well into 10 years,i am  always excited for the opportunity to move weights around in the gym and even when I don’t feel like it, discipline kicks in.

 I turned 30 in 2020 and at some point, I lost the drive to train, the excitement was not there, and even when I got to the gym I couldn’t do much.

let’s assumed it was the mark of the new age and there were no warning signs per say. But, I knew something was off. The feeling unmotivated became chronic so I researched more about the trend, using some of the greatest athletes in the weightlifting industry to guide me. Eventually, I bought some Testosterone Boosting supplements and in less than a week my drive came back, there was excitement again and during that time there was massive progress in my physique. 

So the takeaway from this anecdote; 

Testosterone plays a key role in fat loss, muscle development, and strength.


  • Improve your diet
  • Start strength and cardio activities 
  • Sleep more (8-9 hours)
  • Vitamins and supplement 
  • Consume less alcohol 
  • Avoid smoking

Article Written by: @fitkaytoday, @mr_intensity365



Email: tribesportsstore@gmail.com

Mobile: +234 909 2197 476



The Newbies Guide: Knowing the types of Whey Protein to buy

With so much information online about whey protein and its benefits, most of our customers walk in with more questions like can I grow my muscle with whey? How many tubs of protein can I take to start seeing results? Or even better, will my bum grow if I take it? or is whey a steroid?

This blog will attempt to help you get clarity on the most effective and science-backed health supplement in the market. 


Just like the protein found in meat, eggs, and chicken, whey protein has more protein content per serving than most of the examples listed above. Athletes and sports people rely on it for improved performance.


Whey is a byproduct of cheese, as hard as it is to believe, it used to be thrown away until two entrepreneurs started a company and sold whey to a bodybuilder who bought it because of the high protein content, which is higher than chicken, meat and eggs.

Over time more companies have improved and refined whey to become even better tasting and easier to mix.


There are four types of whey you can currently find in the market :




Unlike isolate and casein, it is less refined and packs a good amount of calories. It is excellent if you are looking to build some size. The body absorbs this type of protein faster, but it’s not the best choice if you’re lactose intolerant.


Whey isolate is more refined, low in calories and a preferred choice if you are looking to lose weight and maintain a decent muscle mass.


Casein is also a further refined product and takes longer to digest but still packs a lot of grams of protein. Most people prefer to consume this before bedtime.


As the name implies, this protein is extracted from plant sources. This is perfect for people that are vegan or prefer a plant-based diet, as well as those that are lactose intolerant.


Many people and professionals will also advise that you consume whey immediately after your workout, as this will help repair torn muscle tissue and prevent muscle breakdown. Personally, I think you can consume before or after your workout, the most important thing is that you are getting it in. 


There are no known or recorded side effects of consuming whey protein. If you react badly to dairy then you can expect some bloating and bad stomach rumbles.

In conclusion, it is important to note that whey protein is in no form a steroid and contrary to general perception, protein is not just consumed by bodybuilders or top athletes. Protein is an essential factor in building a balanced nutritional diet,  as such, it can be consumed by everyone including kids (above 16).

Whey protein is not magical dust that somehow improves physique, you have to be intentional about training to see improvement.


Article Written by: @mr_intensity365/

Edited by: @fitkaytoday


Email: tribesportsstore@gmail.com

Mobile: +234 909 2197 476

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